Warm-up
Mobilize for 5 minutes
3 Rounds NOT for time of:
16 Kettlebell Swings
4–8 Strict Chest-to-bar Pull-ups
8–16 Push-ups

Clean & Jerk
Every 2 min for 3 Rounds
2 @ 60%
2 @ 65%
2 @ 70%

—2 min to change weight—

Front Squat
Every 90 sec for 3 rounds
3 @ 65%
*2 sec pause in bottom postion

Conditioning
"Tri-Sprint Intervals"
5 Rounds:
AMRAP 4:
30/20 Calorie Row
20/15 Cals on Bike
AMRAP 10m Shuttle Sprints
Rest 4:00 between rounds

Extra Work
Run Conditioning
Run 15 minutes for distance

*Programming modified from Ben Bergeron's CompTrain